notes/docs/self-care/exercise/programs/spine-flexibility.md

Flexy Series: Spine Flexibility

Source: https://movementbydavid.com/spinal-ebook/

Warmup

Demo video

Exercise	Sets	Reps
Cherry pickers	1	30
Hipsters	1	10 in each direction

Week 1

Day 1

Exercise	Sets	Reps/Duration
Cat Cow	2	10
Seated Active Twist Hold	2	30 sec
Lat Stretch	2	30 sec
Seated Pike	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Lateral Stretch	2	30 sec
Side Plank Lifts	2	10
Thread the Needle Hold	2	30 sec
Seal Pose	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Cat Cow	2	10
Seated Active Twist Hold	2	30 sec
Lat Stretch	2	30 sec
Seated Pike	2	30 sec

Week 2

Day 1

Exercise	Sets	Reps/Duration
Lateral Stretch	2	30 sec
Side Plank Lifts	2	10
Thread the Needle Hold	2	30 sec
Seal Pose	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Wall Angels	2	10
Roll Down	2	10
Wall Extension	2	30 sec
Seated Passive Twist Hold	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Cobra Push-ups	2	10
Spine Stretch	2	10
Lunging Side Bend	2	10 each Side
Thread the Needle Hold	2	30 sec

Week 3

Day 1

Exercise	Sets	Reps/Duration
Wall Angels	2	10
Roll Down	2	10
Wall Extension	2	30 sec
Seated Passive Twist Hold	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Cobra Push-ups	2	10
Spine Stretch	2	10
Lunging Side Bend	2	10 each side
Thread the Needle Hold	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Basic Back Extension	2	10
Hollow Hold	2	30 sec
Cat	2	30 sec
Cow	2	30 sec

Week 4

Day 1

Exercise	Sets	Reps/Duration
Seated Roll Downs	2	10 each side
Wall Backbend Walkdown	2	10
Double Elephant	2	15
Bridge Hold	2	30 sec

Day 2

Exercise	Sets	Reps/Duration
Basic Back Extension	2	10
Hollow Hold	2	30 sec
Cat	2	30 sec
Cow	2	30 sec

Day 3

Exercise	Sets	Reps/Duration
Seated Roll Downs	2	10 each side
Wall Backbend Walkdown	2	10
Double Elephant	2	15
Bridge Hold	2	30 sec